Category Archives for "Coach Nancy"

No one has ever been through anything exactly like THIS.

It’s so universal, no one has a name for THIS.

Everyone just gets it.

Of course, we want to tell people… “We’re here to help.”

But frankly, you’re probably sick of it. You normal has just been thrown out of whack.

So what good advice can I offer?

Dean and I are not really sure. The truth is, we’re figuring THIS out too.

And there’s no cut-and-dried 5-step “how to” article for THIS.

So I won’t presume to tell you I have “the answer.” 

Or any answers.

Instead, maybe just envision that each one of us is wearing a Stress -O -Meter. It looks kind of like a temperature gauge but instead of measuring heat, it is measuring our internal stress temperature. Others must have thought of this because when someone is really angry, we say that person is ‘hot’. We tell that same person to “cool your jets”.

With THIS going around it is safe to say everyone’s Stress -O - Meter is kicked up a few notches more than normal.

I have always been amazed at how the Cr8 Fitness family has responded with love, kindness, and generosity. I know if we could see inside each person we’d want to help ease their stress and help them to bring down their stress level. While I wish I had the answer to THIS, I do know we can see good if we look.  We might not have the same opportunities to meet face to face but we still have many opportunities to connect. When you do realize each person’s Stress - O -Meter is high. Words of kindness can bring all of our gages down a few degrees. That’s all.

Oh, and apologies go a long way if something stupid is said.

We're all in THIS,

Coach Nancy

P.S. I really hate THIS too.

I heard Andrea's story about carrying cement and I wanted to share it with others. It's not often that someone proclaims the joy of hard work while smiling. She actually said she loved it. She is such a trooper. Andrea can share a story and make each part of it bring a smile to her face and everyone listening. I know she has challenged those who train near her with her enthusiasm. Andrea can tell it better than I can. 

Did you catch that about the cement? She carried buckets of it. When she told me this story for the first time, she showed me how the men would swing the buckets. It was like a Kettlebell Swing with a 5 gallon bucket. That is strength and power in action. 

I love hearing how the training we do in the gym magnifies and is on display outside the gym. Tell me your story. 

Coach Nancy

I couldn't stand not to enjoy FUN Friday with everyone in the Cr8 Fitness Family. So we're bringing FUN Friday to your living room using Facebook Live tomorrow at 6:15am. You won't want to miss it.

It'll be "Home vs. Away" The Home team is our 6:15 crew that comes into the gym and those that join us virtually at that hour will be the Away team. Everyone will be wearing RED shirts for bonus points. We'll have prizes for everyone. (Coach Nancy's kind of prizes). 

My meals at my house are simple to make, healthy for you, and enjoyable to eat. Often I use just a few ingredients for a recipe. This recipe has become a family favorite. I didn't know what I would find roasting cabbage for the first time, but it was actually really yummy. Roasting vegetables does something magical and roasting cabbage is no different. This is fantastic. I'm going to serve this with salmon cakes, a salad and dilly beans. 

Roasted Garlic Cabbage

• 1 big green cabbage, cut into thick slices
• 3 Tablespoons extra-virgin olive oil 
• 5 large garlic cloves, minced
• Sea salt and freshly ground black pepper to taste

Preheat your oven to 400 F. Brush both sides of each cabbage slice with the olive oil or ghee. Spread the garlic evenly on each side of the cabbage slices, and season them to taste with salt and pepper. Roast in your oven for 20 minutes; then turn the slices over and roast them again for another 20 minutes or until the edges are crispy.

Roasting vegetables does something magical. Give it a try.

Enjoy Good Food,

Coach Nancy

As we head into the week, I wanted to communicate Dean and my action-plan with the continuing developments of COVID-19. I feel it's important to communicate what our current and future plans are. My goal is to be proactive, rather than reactive.
 
We continue to take extra steps to increase our cleanliness of the facility. We have increased our sanitizer and wipe stations, We have drastically increased our cleaning frequency. You have done a great job in wiping down the equipment and using the "needs to be cleaned" bin. Let’s all pitch in and do our part. We'll continue to follow this protocol as well as increasing our frequency of our deep cleaning.
 
As per the recommendation of the New Hampshire Center for Disease Control, it’s business as usual. We are not panicked, but we are prepared. There are many benefits of being a part of the Cr8 Fitness Family, but especially right now, more than ever before, it's important to keep your exercise routine up, and if you haven't been on one, it's a good time to start. Exercise is one of the best things you can do to keep your immune system strong. In addition to exercise, we recommend good sleep habits, stress reduction, and healthy eating habits. Although the efficacy is not out yet, supplements like Vitamin C, Vitamin D, Zinc, (Also known as ZMA at Cr8) & Probiotics certainly wouldn't hurt right now. If you had to pick only one product to take right now, I would suggest a high-potency multivitamin.  I take and recommend Fit Tabs from Beverly International.  Finally, it's important to note that our group personal training done in a large open, and ventilated space, with less than 20 people is probably the best fitness environment you want to be in for your exercise.
 
As we continue to monitor the rapidly changing events, we have a three-phase action plan:

Phase 1: This is what we have already done. We’ve increased cleaning to include sanitizing the equipment between each training time. The doors and windows will remain open as much as possible to circulate fresh air. We have asked those that have any symptoms to stay home.

Phase 2: Beginning immediately, we will provide you with a two week training should you have to self- quarantine. We strongly feel exercise is one of the best activities people can do right now. We will provide anyone who would like a two week nutrition coaching program to get your eating as healthy as it can be. We want you to support your body with proper nutrition. In the gym we ask you to use hand sanitizer as often as you need. Please don’t share equipment if possible.

To Your Best Health Always,

Coach Nancy and Dean

I am on a quest to try a new recipe each week. Last week I tried Cauliflower Nachos. They were a nice treat to have with some chicken wings. 

This week my new recipe is Unstuffed Cabbage Rolls. Lori, who sent me this recipe, told me if I liked stuffed cabbage rolls I would like this one. She was right. What she didn't tell me was how quickly I could put this recipe together. I used a short cut which made it go even quicker. 

Unstuffed Cabbage Rolls

• 2 pounds ground beef
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 head of cabbage, shredded *
• 1 24- ounce jar of pasta sauce

Brown the ground beef along with the onion. Add the garlic and the cabbage. Let it simmer for 10 minutes. Then add the jar of pasta sauce. Simmer until it is heated through. 

How simple is that? 

*Shortcut: I used a bag of shredded coleslaw instead of taking the time to shred my own cabbage. 

Lori said she added cauliflower rice to the pot at the same time as the cabbage. You can rice your own cauliflower but my shortcut is using either fresh or frozen rice cauliflower.  Win Win! More veggies and another shortcut. 

Enjoy Good Food,

Coach Nancy

Hard work is HARD. (Profound I know.) Commitment, Persistence, Energy and Sweat are just part of what goes into training at Cr8 Fitness. As your coach I know what you do here is HARD work. It's supposed to be. I want that hard work to be mixed with laughter, camaraderie, jokes, and encouragement. It feels like family. 

Belinda came to Cr8 Fitness just about a year ago. After a year of training with us, she earns a spot in the Hall of Fame. You'll soon see her wearing her RED shirt that highlights this honor. Congratulate her when you see her next. Also tell her Happy Birthday. She started training with us on her birthday.

Congratulations Belinda and Happy Birthday! Here is to many more years of celebrating your birthdays with us. 

Coach Nancy

I've been so amazed, inspired, encouraged, loved, along with so many other emotions the last few weeks. As many of you know, cancer has hit my family. My sister and Dad struggle daily with the effects of this terrible disease. Your kinds words and actions bring a clear image of the what the Cr8 Fitness family is to me. When Jennifer from 4pm training told me about how she was helping to fight Cancer, I was all ears. 

Jennifer has been captain of a team for the Rock N Race for several years. This past year, 2019, she was the top fundraiser for the event. Her team 'Davis and Towle' (She works for Davis and Towle Insurance) earned "RockStar" status directly due to her hard work. 

The Rock N Race is a 5k walk/run done every May in downtown Concord. It is fundraiser for the Payson Center at Concord Hospital. The Rock 'N Race attracts upwards of 5,000 runners, walkers, area businesses, survivors, families and friends in a positive outpouring of support for people with cancer. Over $4.5 million has been raised to assure that thousands of people with cancer and their families are able to access life-affirming services at the Payson Center for Cancer Care’s HOPE Resource Center. Jenn has worked hard to do her part in helping others. 

While no one wants to deal with Cancer, we all know someone who either has it or has had it. Right now my fighting spirit gets angry when I hear the word cancer. I'm thankful Jennifer has had the time, ability, fight to put in a 'Good' fight with the Rock N Race. (By the way, Jennifer's last name is Good). 

The Rock N Race is going on again this May 14th in Concord. Help Jennifer fight cancer by joining this year's team. 

Fight the 'Good' Fight,

Coach Nancy

Food Police do not really exist. I do not sneak into your house in order to peak into your fridge and cupboards. There aren't any cameras in the grocery store so I can monitor what you buying. Eating healthy food doesn't mean it has to taste like cardboard and look even worse. Nutritious foods do not exclude desserts. Thinking out of the box (literally not grabbing a box of sweets) is totally possible. Check out this recipe for a quick dessert you can whip up for your family in a short amount of time. 

Chocolate Peanut Butter Chia Pudding

• 2 cups Water
• 2 Scoops Chocolate Protein Powder ( I use Beverly International UMP)
• 1/2 cup chia seeds
• 1/4 cup peanut butter
• 2 tsp vanilla extract

Combine all ingredients in a high-power blender or food processor. Blend or process until completely smooth. You may eat it right away, but it is best after it has been completely chilled in the refrigerator.

(SHHhhhh.... don't tell anyone but you can eat this for breakfast as well. I would add some cut up veggies to eat along side.)

Enjoy Good Food,

Coach Nancy